Daily Workout WOD, May 31, 2022

5.31.22

Metcon

EMOM x 9 mins:
1. 40 secs Banded Dead-Bug
2. 40 secs Banded Pull Apart
3. 40 secs of chosen Cardio

Metcon

Every 4 min x 20 mins:
15 T2B / Knees to Elbows / Hanging Knee Raises
15 Box Jumps (24/20)
20/15 Calorie Assault Bike – 25/20 Calorie Row

Bench Press (Weight)

Complete the following sets:
1 x 10 at 50% of 1RM
1 x 8 at 60%
1 x 5 at 70%
1 x 5 at 75%
1 x 3 at 80%
1 X Max Reps at 85%

Complete 8(-2) DB Bent Over Row after each set of Bench Press

Metcon

Optional Extra Work

Run or Row the following intervals:
1 x 1600/1000m at best pace possible
Rest Walk 1 min
1 x 400/200m at best pace possible
Rest Walk 3 mins
1 x 1000/600m at best pace possible
Rest Walk 1 min
1 x 400/200m at best pace possible
Rest Walk 3 mins

Then

3 x 400/200m at best pace possible
Rest Walk 1 min

Archives

Previous WODs

Daily Workout - Mon, Jan 30

Metcon

200m Run

90 secs/side Couch Stretch

Then in 8 mins complete 2-3 sets of:

5/side High Box Step Ups (down in 5 secs)

5/side DB Lateral Lunges (down in 5 secs)

5 DB Goblet Squats (down in 5 secs - hold for 5 secs at the bottom)

5 DB Hip Thrusts (5 sec hold at the top)

Back Squat (In a 12 min window complete: 10-8-6-4 (60-70-75-80% of 1RM))

Rest 2 Minutes

Back Squat (EMOM x 5 mins: 3 reps at 70% of 1RM)

Metcon (Time)

AQAP complete:

21-15-9 Bar Facing Burpees

12-9-7 Deadlifts at 65% of 1RM

15-12-9 Strict HSPUs / Push Ups

Rest 3 mins

AQAP complete:

21-15-9 Kipping HSPUs / Push ups

21-15-9 Deadlifts at 50% of 1RM

21-15-9 Bar Facing Burpees

Time Cap: 15 mins

Optional Extra Work

Snatch Warm up:

5 Snatch Grip Romanian Deadlift

5 Muscle Snatches

5 OH Squats

5 Sots Presses

Every 2 mins x 6 mins:

5 Hip Squat Snatches at 40-45% of 1RM

Every 2 min 30 secs x 10 mins (4 rds):

1 Snatch Pull + 1 Squat Snatch + 1 Hang Squat Snatch

(start at 70% and build to a heavy complex for the day)

Complete 4 sets of:

5 Heavy Snatch Grip Deadlift

Daily Workout WOD, May 31, 2022

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